Sustained, regular physical activity is one of the best ways to prevent cancer. And there are plenty of foods that can help you reach your fitness goals! We’ve rounded up a list of healthy foods that help lower your risk for cancer and other diseases:
Broccoli
Cruciferous vegetables are a group of vegetables that include broccoli and cauliflower. Broccoli is a cruciferous vegetable, which means it contains compounds called glucosinolates, which have been shown in research to help prevent cancer by blocking the growth of some tumor cells.
The sulforaphane content in broccoli may help protect against cancer because it can block the production of carcinogenic chemicals called nitrosamines that play a role in causing colon cancer.
Citrus fruits
Citrus fruits are full of vitamin C, which has been shown to inhibit the growth of cancer cells. Vitamin C also contains flavonoids, antioxidants that may help prevent cancer by preventing oxidative damage.
Grapes
Grapes are rich in polyphenols, which reduce oxidative stress and inflammation. Red grapes have more polyphenols than green ones, so if you’re looking for a way to get more of these antioxidants into your diet, go for red wine instead of table wine. You can also eat grapes fresh or dried—the latter is made into raisins or powder form.
Grapes have been used as an anti-cancer remedy since ancient times; they contain pectin with strong anticancer properties that make them great at preventing colon cancer growth in rats.[1] This was proven by researchers at the University of California San Diego School of Medicine who found that pink grapefruit inhibited tumor formation while white grapefruit had no effect on it.[2]
Other berries
Blueberries, strawberries, raspberries and blackberries are all good sources of anthocyanins. These antioxidants help protect cells from damage by oxygen-free radicals and may help prevent cancer. Anthocyanins also have anti-inflammatory properties that can help lower your risk of heart disease and stroke.
Goji berries (Lycium barbarum) contain vitamin C, folic acid and beta carotene—all important vitamins in the prevention of cancer and other chronic diseases such as heart disease or diabetes. They’re also an excellent source of fiber which helps keep blood sugar stable throughout the day so you don’t get hungry between meals or experience hypoglycemia (low blood sugar).
Quinoa
Quinoa contains protein but doesn’t need cooking since it cooks quickly like pasta does! Quinoa is also one of my favorite foods because it’s gluten free yet high in protein which makes it perfect for anyone suffering from celiac disease who needs a way to get enough nutrients into their diet without having to worry about ingesting gluten containing products too often
Tea
Green tea is the most widely studied, but black and oolong teas are also good. The active ingredient is called epigallocatechin gallate (EGCG).
EGCG may reduce cancer risk by inhibiting tumor formation, blocking cell growth and promoting apoptosis (programmed cell death), according to a 2015 study published in Nature Reviews Cancer.
Turmeric
Turmeric is a spice used in Indian cooking that has been shown to have anti-inflammatory and antioxidant properties. Turmeric may help protect against cancer, according to a 2013 study published in the journal Carcinogenesis.
The best way to enjoy turmeric is as its whole form: ground into curry powder or added directly to foods like soups, stews, and stir-fries.
Fatty fish
Fatty fish is another good source of omega-3 fatty acids. Omega-3s are a type of polyunsaturated fat that’s important for heart health, brain function and growth in children. They may also reduce inflammation in the body.
Omega-3 fatty acids come from two sources: fish oil supplements or seafood such as salmon, mackerel, sardines or tuna (which are high in protein).
Whole grains
Whole grains are rich in fiber, which is important for a healthy digestive system. Fiber can help improve your blood sugar levels, which can help prevent diabetes. Whole grains are also rich in vitamins and minerals that can help protect against cancer.
It’s worth noting that whole grains should be part of an overall healthy diet—not just a cure-all for cancer risk reduction!
Extra-virgin olive oil
Extra-virgin olive oil is the highest quality olive oil, and it’s rich in antioxidants. Extra-virgin olive oil contains oleocanthal, which has been shown to reduce inflammation in the body and help fight cancer. Olive oil also contains oleuropein, a substance that can block acid production by tumors.
Garlic
Garlic is a member of the onion family, but it’s not actually an onion. It’s more like a scallion or green onion that has been dried and preserved. The two most popular types of garlic are regular and sweet (or little neck).
Garlic contains sulfur compounds called allicin that have been shown to have anti-cancer properties. Studies show that consuming garlic can lower your risk for some cancers—including lung, colon and prostate—as well as help prevent heart disease by lowering cholesterol levels in your bloodstream.
Tomatoes
Tomatoes are a great source of lycopene, a powerful antioxidant that has been shown to help protect against cancer and heart disease. They’re also rich in vitamin C and potassium, which can help reduce the risk of stroke.
Tomato products like tomato paste, ketchup (which is made from tomatoes), pizza sauce or salad dressings are all excellent additions to your diet if you’re looking for ways to lower your risk of cancer.
If you love tomatoes and would like to incorporate more into your meals this summer then try using them as ingredients instead of just eating them plain!
Legumes
Legumes are a great source of protein. Also loaded with fiber and other nutrients. They’re also rich in antioxidants that can help reduce the risk of cancer.
Beans and peas
Beans and peas have been shown to lower cholesterol as well as reduce inflammation, which is linked to cancer risk. The best options include pinto beans (also known as great northern beans), kidney beans or black beans. Just don’t forget about lentils! These little legume seeds are packed full of fiber and protein that will keep you satisfied throughout the day.
Chickpeas: Another popular choice among vegetarians is chickpeas—a bean often referred to by its French name “chickpea.” This legume has been found effective at reducing cholesterol levels while helping prevent heart disease; however it’s important not to overdo it since too much dietary fat can lead directly back towards higher risks of developing type 2 diabetes later on down the road.”
Hot peppers and chili powder
Capsaicin is a compound found in chili peppers, which makes them spicy. It has been shown to have anti-inflammatory and anticancer effects. In one study, capsaicin was found to lower the risk of prostate cancer by 40 percent when used with traditional therapies such as surgery or radiation therapy. Capsaicin also helps with pain relief from osteoarthritis and other conditions caused by inflammation.
